Tuesday – June 20, 2017 – 170620
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)
Strength: none
Super Set: none
Metabolic Conditioning: “Six Shooter”
For Time, 6 rounds
6 Left pistol (Health: one legged box squat / Athletic*: 15lb / Performance: 35lb)
6 Right pistol (same)
6 db weighted pull up – kipping allowed (Health: band assisted / Athletic*: 15lb / Performance: 35lb)
200m run OR 60 double unders / 120 single unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 20 minutes (24 min time cap)
Compare to: March 19, 2017
Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20″ box 16″ this way). Use the same kettlebell / dumbbell for the weighted pull-ups. Both running and jumping rope are “Rx” for this one (singles too). Pick the option that is going to get you done in the fastest time.
Optional ‘Cash Out’: none
